6 easy steps to drinking more water

Water is essential for nearly every bodily function. It plays a crucial role in, regulating your temperature, lubricating and cushioning joints, aiding digestion and keeping every cell in your body healthy.¹

The Australian Dietary Guidelines recommend making water your primary drink of choice,² but unfortunately, many people struggle to drink enough of it every day.

If you don’t enjoy drinking water (or just feel like you’re not drinking enough), there are a range of practical ways you can improve your intake and get hydrated.

Drinking enough water is essential for nearly every system in the body. Even mild dehydration can cause:

• fatigue
• constipation
• lower blood pressure
• joint pain and stiffness
• decreased exercise performance
• dry skin.

Staying hydrated:

• supports brain function and mood. Dehydration impairs cognitive function, memory, and concentration.3 Even mild dehydration can lead to fatigue, headaches, and mood changes
• aids digestion and prevents constipation. Water helps move food through your digestive system, preventing constipation and bloating. Staying properly hydrated also supports your gut health by helping to keep your stool at an ideal consistency
• promotes kidney function and detoxification. Water helps flush out waste products and toxins through urine. Staying hydrated reduces the risk of kidney stones and urinary tract infections (UTIs)4
• helps regulate body temperature. Sweat helps regulate your body temperature by cooling your skin when it evaporates, and requires sufficient water intake to replace the lost fluids5
• supports weight management. For some people, drinking water before meals may help control appetite and reduce calorie intake.6 Replacing sugary drinks like juices or soft drinks with water decreases your total energy intake and can help you to manage your weight1
• improves skin health. Proper hydration helps maintain skin elasticity and moisture, reducing dryness and irritation

The amount of water you need every day depends on your age, sex, activity level, the climate you live in, and your health status.

As a general rule, the recommended daily water intake for adults is:⁷

• Men: 10 cups (2.6 litres) per day
• Women: 8 cups (2.1 litres) per day
• While pregnant or breastfeeding 9 cups (2.3 litres) per day.

These recommendations include water from all sources, including other drinks and food such as fruit and vegetables. However, hot weather, exercise, illness, and certain medications may increase your hydration needs.

Your hydration needs fluctuate, depending on things such as environmental factors, physical activity, and health conditions.

There are some common times you may need to drink more water:

Higher temperatures and humidity increase sweat loss. This means you should up your fluid intake. Aim to drink extra water throughout the day, even if you don’t feel thirsty.

Physical activity means you lose fluid by sweating. You’ll need to drink extra water to replace this fluid.

General guidelines suggest:

• 500ml (2 cups) of water 30 minutes before exercise.
• 150-250ml (½ - 1 cup) every 15–20 minutes during exercise.
• 500ml+ after exercise to replace lost fluids.

Fever, vomiting, and diarrhoea increase fluid loss, so you will require extra hydration. Electrolyte solutions such as rehydration drinks may be necessary in severe cases.

If you’re pregnant or breastfeeding you require higher fluid intake to support foetal development and milk production.

Dehydration is a common issue, but excessive water consumption can also be harmful.

Overhydration is also known as water intoxication or hyponatremia. This occurs when excess water dilutes sodium levels in the blood.

This can lead to symptoms such as:

• Nausea and headaches
• Confusion and dizziness
• Seizures in severe cases

Most people are unlikely to drink dangerous amounts of water, but those engaging in intense exercise, such as marathon running, should be cautious. A balanced approach to hydration is key.

If you struggle to drink plain water, try these six strategies to boost your intake:

Add natural flavours such as lemon, lime, cucumber, mint, or berries for a refreshing taste. Try infused water by leaving fruit and herbs in a pitcher overnight.

About 20 per cent of our daily water intake comes from food.

So, eat more of the foods listed below to boost your water intake.

High-water-content foods include:

• Watermelon (92% water)
• Cucumbers (96% water)
• Celery (95% water)
• Strawberries (91% water)
• Soups and broths

Carrying a bottle encourages regular sipping throughout the day. Choose a bottle with volume markings to track your intake.

Use phone alarms, apps, or smart water bottles to remind you to drink. It can also be a good idea to link your water intake to daily habits. For example, always have a glass of water after brushing your teeth, or before you eat.

Carbonated water without added sugar or artificial sweeteners can be a good alternative to plain water. Herbal teas such as chamomile, peppermint or rooibos also contribute to daily water intake.

Thirst is a late sign of dehydration, so aim to drink consistently throughout the day.

To stay on track with your hydration goals, try to make drinking water part of your daily routine.

Remember it can take 21 to 30 days of consistent action to form a habit, so be patient and kind to yourself while you make healthy changes.

The Australian Guide to Healthy Eating gives guidelines and information about the types of food you should include in your diet.

Eat for Health helps you make healthy informed choices with your food.